fats that are good for you

The study, published in the journal Lancet Diabetes & Endocrinology, followed changes in weight over the course of five years among 7,447 middle-aged adults divided into three groups. One group ate a low-fat diet, one consumed a Mediterranean diet (one high in fruits and vegetables, lean meats, whole grains, and unsaturated fats) that included olive oil, and the other followed a Mediterranean diet including nuts. At the end, those who followed the Mediterranean diets had more success: The olive oil group lost about a pound more than the low-fat group and the nut group lost about 0.18 pounds more. Both showed a greater decrease in waist circumference as well: 0.55 cm more of a reduction for the olive oil group and 0.94 cm more for the nut group. These differences were small but significant given the large population studied and the fact that these people weren’t trying to lose weight.

this article by glamour gives a brief intro into  eating saturated fats and  loosing weight.

the best sources of good fat are avocadoes,cream , butter and avocado oil

keep at it as long as possible and tell us your results below. anyways cheers guys

 

how celebrities use intermittent fasting

there are quite a number of celebrities who use conventional and unconventional methods and use intermittent fasting to their benefit.

some of them include hugh jackman and jimmy kimmel. they regularly use this method to attack their fat store quickly. If you want to join their efforts then you should continue reading this post.

according to the observer.com

Three of the most popular fasting approaches are 24-hour Fasts, 16/8 Fasts and 5:2. The first stems from author Brad Pilon’s book Eat, Stop, Eat. The method is simple enough: don’t eat for two non-consecutive 24-hour periods each week. The second fasting protocol, 16/8, requires a shorter eating window each day, leading to a fasting period of 16 hours per day and squeezing all meals into an eight hour period. The way most people do this is by eating breakfast at noon, and halt eating around 8 or 9 p.m. each day. The third is the 5:2 diet, where you would eat normally five days a week and then only consume 500-600 calories for two nonconsecutive days.

Experts have debated the benefits of intermittent fasting versus six small meals per day, examining the optimal approach for weight loss. Both of these meal-timing trends have their benefits, and one method might not work for everyone. Fasting by nature will help you cut calories, which inevitably leads to weight loss. Experts estimate that these fasting methods can help people cut about 20-25% of overall calorie intake. Success with this dieting pattern largely depends on not binge-eating during normal days, which will cause weight gain.

Running on empty for a period of time, no matter how big or small, can have serious effects. Many people feel sick when they skip a meal and their energy levels drop. Those who tend to experience low blood sugar when they don’t eat would probably do better with eating six small meals a day.

A 2015 study from researchers at Ohio State University found skipping meals increases blood sugar and insulin spikes. What does this do? It sets the stage for insulin resistance which leads to Type 2 Diabetes. Another 2014 review of research from the University of Illinois-Chicago showed that decreasing daily calorie intake sped fat loss among participants compared with fasting.

this form of loosing weight is fast gaining popularity and is also hitting hollywood. you should get on the train to recieve the numerous health benefits that will help you

great chicken recipe

Lemon Dill Chicken

Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts. Make it a meal: Serve with roasted broccoli and whole-wheat orzo

Ingredients

  • 4 boneless, skinless chicken breasts, (1-1 1/4 pounds)
  • 3 teaspoons extra-virgin olive oil, or canola oil, divided
  • 1/4 cup onions, finely chopped
  • 3 cloves garlic, minced
  • 1 cup reduced-sodium chicken broth
  • 2 teaspoons flour
  • 2 tablespoons dill, chopped fresh, divided
  • 1 tablespoon lemon juice
  • freshly ground pepper, to taste
  • salt, to taste

Instructions

Step 1
Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
Step 2
Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
Step 3
Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

 

this is a great recipe see more paleo recipes

click here for more

what you should know about low carb diets

For years, we were told to fear fat. Filling your plate with the F word was seen as an express ticket to heart disease. Low-carb, high-fat diets like Atkins were ridiculed for causing high cholesterol and giving followers license to gorge on damaging red meats and full-fat cheeses. Meanwhile, carb-loading became a religion to endurance athletes hoping to avoid the feared hitting-of-the-wall.

Then, trends began to change. Common criticism of the Atkins diet was debunked: Popular science suggested that a low-carb, high-fat diet actually improved HDL, or “good” cholesterol, and didn’t worsen LDL, or “bad” cholesterol. And in the ’80s, Stephen Phinney—a MIT medical researcher—noticed that the carb-loading math just didn’t add up. Our bodies only have a limited store of glycogen, or the fuel in your muscles, about 2,500 calories of carbs in reserve at all times—and this can be quickly depleted on long runs. But our bodies have about 50,000 calories of fat stored—a much deeper pool to pull from. Phinney wondered if athletes could train their bodies to burn fat instead of carbs. Your body naturally burns carbs to keep your muscles moving—and carbs are the quickest form of fuel to convert into energy. But “think of glycogen as the gas in the tank of the car,” says Pam Bede, R.D., sports dietitian for Abbott’s EAS Sports Nutrition. When that gas is low, you need to refuel, which is where gels and GUs come in. If your body could burn fat, Phinney thought, you could go a heck of a lot longer before refueling. (Try these 6 All-Natural, Energizing Foods for Endurance Training.)

So Phinney put a small group of elite male cyclists on a low-carb diet to test it out—forcing their bodies to tap into the fat stores. While plenty of studies show that a low-carb, high-fat diet results in lower peak power and VO2 max—meaning it more or less makes you slower—he found that cyclists indeed performed just as well on a two and a half hour ride when they ate a diet low in carbs and high in fat as when they ate their traditional training diet. (Check out these 31 Biking Tips from Elite Female Cyclists.)

Out of this, the low-carb, high-fat (LCHF) diet was born. What is it? With an ideal meal plan, you’re taking in roughly 50 percent of your calories from healthy fats, 25 from carbs, and 25 from protein, explains Bede. (The current government recommendation, for comparison, is 30 percent of calories from fat, 50 to 60 percent from carbs, and 10 to 20 from protein.)

The problem? Phinney’s model was imperfect: When he tested cyclist’s sprinting capabilities on the LCHF diet, he noticed fat-fueled athletes clocked in at a slower time than normal. Fast forward some 40 years, though, and medal-winning-triathletes like Simon Whitfield and Ben Greenfield have renounced the church of carbs in favor of a low-carb, high-fat diet. Kim Kardashian famously went low-carb to shed her baby weight. Melissa McCarthy attributed her impressive 45-pound weight loss to a similar eating plan. (Check out 10 Unforgettable Celeb Diets Through the Years.)

But with mixed research and confusing star-studded testimonials—does the diet work? And, furthermore, is it healthy?

Can It Improve Your Fitness?

The effect of a low-carb, high-fat diet on athletic performance has only been looked at in a handful of studies since Phinney’s original experiment. And when it comes to high speeds, Bede says it makes sense why LCHF would slow you down: “Carbs are a fairly efficient way to burn fuel, so if you’re running at high speeds and need that energy immediately, carbohydrates are going to be a better source of fuel,” Bede explains. Because it takes longer for your body to access the energy in fat, you won’t be able to perform as quickly.

If you’re focused on distance and not speed, though, don’t write off LCHF so soon. It actually helps with that moment every runner dreads: hitting the wall. “In endurance athletes, adapting as much as possible to use fat can help those who struggle with bonking. It can help delay that significant onset of fatigue, which is favorable because it enables an athlete to rely less on carbohydrate gels or fluid carbohydrates—and to go faster for longer,” says Georgie Fear, R.D., author of Lean Habits For Lifelong Weight Loss. Another added bonus: You’ll avoid the all-too-common side effect of gastric distress from race gels and GUs. (Gross! Avoid these 20 Foods that Can Ruin Your Workout too.)

But like much of the LCHF research, the scientific evidence is mixed—it’s still a vastly under-researched area. The most promising study to date is expected to come out later this year from Jeff Volek, Ph.D., R.D., at the Ohio State University, the second most prolific researcher on the topic next to Phinney.

Beyond the research, there’s also a growing wave of triathletes and ultra-runners who attribute their success to jumping on the fat-fueling bandwagon. Fitness coach Ben Greenfield finished the 2013 Ironman Canada in under 10 hours while consuming almost no carbs, while ultra-runner Timothy Olson set a record for fastest completion of the Western States 100-mile course on a LCHF diet. “Athletes I work with say that once they got used to the diet, they feel better than they ever have before, their performance is potentially better—but certainly no worse—and they don’t have sugar cravings or mood swings like when they were trying to fuel with carbs,” Bede says. (Sound familiar? Until you go LCHF, try these 6 Foods to Fix Your Mood.)

Whether or not it improves performance, teaching your body to pull from your fat reserves—which you can do by simply switching to the diet—does offer better blood sugar stability, Fear adds. This helps prevent hypoglycemia, or low blood sugar (which is the reason Hyvon Ngetich collapsed and had to—now famously—crawl across the finish at this year’s Austin Marathon).

LCHF also helped strength athletes lose fat without compromising their strength or power, found a new study in Exercise and Sport Sciences Reviews. That means that while people may not have seen performance gains, performance didn’t suffer—plus they lost weight, Bede explains.

But Can LCHF Really Help You Lose Weight?

While the now-popular weight loss angle has gotten slightly more scientific attention thanks to interested nutrition researchers, there is yet to be overwhelming evidence in either direction. But most of the limited research on weight loss and LCHF has been in favor of it.

In theory, it makes sense that you’d lose weight: “Carbohydrates attract water, so part of the initial weight loss is shedding of water stores,” says Bede. “More importantly, though, fat is very satiating. While it does have more calories per gram than a carbohydrate, you can only eat so much before you are full—similar to protein.” With carbs, you can finish that whole bag of pretzels without meaning to. If you’re avoiding refined carbs, you’re also avoiding the cravings for more unhealthy foods that research has shown they cause.

A study last year in the Annals of Internal Medicine made one of the most convincing cases yet: Researchers found that men and women who switched to a low-carb diet lost 14 pounds after one year—eight pounds more than those who limited their fat intake instead. The high-fat group also maintained more muscle, trimmed more body fat, and increased their protein intake more than their carb-heavy counterparts. These results are promising not only because researchers looked at the diet long-term, but also because they didn’t limit how many calories the participants could eat, debunking the idea that LCHF only works as well as any other calorie-capped diet. (Find out more in When More Calories Is Better.)

Should You Try the Diet?

No one agrees that LCHF is perfect for everyone—or ideal for anyone for that matter. But whether you should even try it is up for debate among our experts. Fear, for example, isn’t crazy about LCHF as a sustainable diet dogma. “I’ve just seen too many people end up sick, burned out, and feeling awful,” she explains.

On the other hand, Bede has seen it work for many of her athlete clients. And the science agrees that there is little harm—other than to your speed—to trying it out. It probably will help you lose weight, and there is still a chance it’ll help your distance or power performance.

And if your first instinct on hearing “restrict your carbs” is “yeah right,” you don’t actually have to be quite so rigid: The high-fat group in the Annals of Internal Medicine study made all of their weight-loss gains despite the fact that they never actually kept their carb goals as low as the study guidelines.

Plus, at its roots, LCHF is all about healthy eating, which everyone can benefit from. “You’re eating mostly fruits, vegetables, heart-healthy oils, with some full-fat dairy and a touch of whole grains—all of which are a recipe for optimal health,” Bede says. And this brings up the point: “The benefit of the diet could potentially be in ditching the junk and loading up on the whole foods more than the actual fat itself.” (See: Carbs Without Cause: 8 Foods Worse than White Bread.)

Just know that you have to give your body at least two weeks to learn how to use fat as fuel—a phase known as fat adaptation, Bede advises. “If you’re continuously feeling fatigued during your run from a LCHF diet after that, you may not be responding well to it.” Ideally, you’d try the diet before training starts so the adjustment period doesn’t affect your mileage or time goals, she adds.

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